{
  "version": "v97-rc9-batch03-04-motion-prompts",
  "prompts": {
    "linear-pogos": {
      "label": "Pogohopp framåt / Linear Pogos",
      "panelCount": 4,
      "prompt": "Show the athlete performing forward pogo hops in a left-to-right sequence. Use four clear phases: soft athletic start with knees slightly bent, quick spring through the ankles, small forward airborne hop with the body tall, and controlled landing ready for the next hop. Keep the contact short and elastic, with arms close to the body for rhythm. Use small blue arrows along the floor to show forward travel and light vertical spring."
    },
    "bear-crawl": {
      "label": "Bear Crawl",
      "panelCount": 2,
      "prompt": "Show the athlete performing a bear crawl in two clear phases. The athlete is on hands and feet with knees lifted just above the floor, hips low, spine neutral and head aligned with the body. Show forward crawling with opposite hand and foot coordination, using two positions to make the alternating movement readable. Use blue arrows near the hands and feet to show forward travel and opposite-limb rhythm."
    },
    "burpee-broad-jump": {
      "label": "Burpee / Burpee Broad Jump",
      "panelCount": 4,
      "prompt": "Show the athlete performing a burpee broad jump in four clean phases. Start in an athletic standing position, move hands to the floor and jump the feet back to a strong plank, jump the feet forward under the hips, then explode into a forward broad jump with arms driving and knees lifting. Arrange the phases left to right with consistent scale and clear forward direction. Use blue arrows to show the drop-to-plank action and the forward jump."
    },
    "burpee": {
      "label": "Burpee",
      "panelCount": 4,
      "prompt": "Show the athlete performing a burpee in four clean phases. Start in an athletic standing position, move hands to the floor and jump the feet back to a strong plank, jump the feet forward under the hips, then finish with an explosive vertical jump and arms reaching upward. Arrange the phases left to right with consistent scale and clear rhythm. Use blue arrows to show the drop, return and jump actions."
    },
    "single-arm-row": {
      "label": "Enbensrodd / Single Arm Row",
      "panelCount": 2,
      "prompt": "Show the athlete performing a single-arm row with an athletic hinge and stable balance. Use two phases: the start position with the torso hinged forward, spine neutral, one hand supporting or bracing if appropriate, and the dumbbell arm extended toward the floor; then the row position with the elbow driving back close to the ribs and shoulder blade controlled. Keep the hips square and the body stable. Use a small blue arrow near the dumbbell path to show the pulling direction."
    },
    "lateral-pogo-jumps": {
      "label": "Lateral Pogo Jumps",
      "panelCount": 4,
      "prompt": "Show the athlete performing lateral pogo jumps in a left-to-right sequence while always facing right. Use four clear phases: soft athletic start, quick elastic ankle spring, small lateral/diagonal hop, and controlled landing ready for the next hop. Keep contact short and elastic. Use small blue arrows near the floor to show travel and light vertical rhythm."
    },
    "broad-jump": {
      "label": "Broad Jump",
      "panelCount": 4,
      "prompt": "Show the athlete performing a broad jump in four clean left-to-right phases while facing right: loaded athletic squat with arms back, powerful forward takeoff, mid-air tuck/flight, and controlled landing with knees bent. Keep a stable ground baseline and use blue arrows to show forward travel and flight arc."
    },
    "plank-walkouts": {
      "label": "Plank Walkouts",
      "panelCount": 4,
      "prompt": "Show the athlete performing plank walkouts in four clean left-to-right phases while facing right: standing hinge, hands walking forward, strong high plank, and extended plank finish. Keep feet and hand contacts on a stable baseline and use blue arrows to show hand travel forward."
    },
    "push-up": {
      "label": "Push Up",
      "panelCount": 4,
      "prompt": "Show the athlete performing a push-up in four clear phases while facing right: strong high plank, controlled descent, lowest chest-near-floor position, and return to high plank. Keep the body straight from shoulders through heels. Use blue arrows to show down and up movement."
    },
    "sit-up": {
      "label": "Sit Up",
      "panelCount": 4,
      "prompt": "Show the athlete performing a sit-up in four clean phases on the ground, arranged left to right. Start lying on the back with knees bent and feet planted, curl the torso upward, reach a seated upright position, then show a controlled return phase. Use blue curved arrows to show the torso path."
    },
    "side-plank-hip-lift": {
      "label": "Side Plank Hip Lift",
      "panelCount": 3,
      "prompt": "Show the athlete performing a side plank hip lift in three clear phases. Start on one forearm with the hip resting on the floor, legs extended and stacked; lift the hips into a straight side plank; lower back toward the floor with control. Keep all phases on the same ground plane and use blue vertical arrows to show the hip lift and lowering path."
    },
    "seated-box-jump": {
      "label": "Seated Box Jump",
      "panelCount": 3,
      "prompt": "Show the athlete performing a seated box jump in three clear phases. Start seated on a low black plyo box, facing right in an athletic ready position. Then show an explosive jump upward and forward from the seated position. Finish landing softly in a stable squat position on top of the box. Use blue arrows to show the jump direction."
    },
    "pull-up": {
      "label": "Pull Up",
      "panelCount": 3,
      "prompt": "Show the athlete performing a pull-up on a freestanding black pull-up rack with both uprights and base feet visible on the ground. Use three clear phases: dead hang, chin-over-bar top position, and controlled return to hang. Keep the athlete facing right and use blue arrows for up and down movement."
    },
    "lateral-line-hops": {
      "label": "Lateral Line Hops",
      "panelCount": 3,
      "prompt": "Show the athlete performing lateral line hops in three phases, facing right but with the body slightly rotated to show lateral movement. Use a crouched ready stance, a sideways hop phase, and a controlled landing phase. Do not draw a ground line; show lateral movement only with blue arrows."
    },
    "lateral-power-shuffle": {
      "label": "Lateral Power Shuffle",
      "panelCount": 3,
      "prompt": "Show the athlete performing a lateral power shuffle in three phases. The athlete stays low in an athletic stance, facing right with the torso slightly rotated, shuffling powerfully across the frame from left to right. Use blue arrows to show lateral travel."
    },
    "kneeling-soccer-toss": {
      "label": "Kneeling Soccer Toss",
      "panelCount": 3,
      "prompt": "Show the athlete kneeling and performing a two-hand soccer-style medicine ball throw in three phases. Start kneeling while holding a black ball near the torso, rotate/load slightly, then extend both arms to release the ball forward to the right. Use blue arrows to show ball travel."
    },
    "buddy-hamstring-curls": {
      "label": "Buddy Hamstring Curls",
      "panelCount": 3,
      "prompt": "Show a buddy hamstring curl with two athletes. The main blond athlete kneels upright facing right while a partner kneels behind and holds the ankles. Show three phases: upright start, controlled forward lean with hips extended, and hands reaching to the floor to catch the descent. Use blue arrows to show forward lowering."
    },
    "carioca-shuffle": {
      "label": "Carioca Shuffle",
      "panelCount": 3,
      "prompt": "Show the athlete performing a carioca shuffle in three phases from left to right. The athlete faces right but rotates the hips and crosses one leg in front, then behind, demonstrating coordinated lateral running footwork. Use blue arrows to show travel direction."
    },
    "med-ball-slam": {
      "label": "Med Ball Slam",
      "panelCount": 3,
      "prompt": "Show the athlete performing a medicine ball slam in three phases: standing tall with a black medicine ball overhead, forcefully driving the ball downward, then finishing in a low athletic hinge as the ball hits the ground. Use blue arrows to show the downward slam path."
    },
    "goblet-squat": {
      "label": "Goblet Squat",
      "panelCount": 3,
      "prompt": "Show the athlete performing a goblet squat in three phases, holding a dark dumbbell or kettlebell at chest level. Start standing tall, descend into a deep controlled squat, then return to standing. Keep feet on a consistent baseline and use blue arrows to show down and up movement."
    },
    "chin-up": {
      "label": "Chin Up",
      "panelCount": 3,
      "prompt": "Show the athlete performing a chin-up on a freestanding black pull-up rack, with palms facing toward the athlete. Use three phases: dead hang, pulling up until chin clears the bar, and controlled return. Show the rack standing on the ground and use blue arrows for up/down movement."
    },
    "db-farmer-carry": {
      "label": "DB Farmer Carry",
      "panelCount": 3,
      "prompt": "Show the athlete performing a dumbbell farmer carry in three walking phases from left to right, holding a heavy dumbbell in each hand at the sides. Keep posture tall and stable. Use blue arrows along the ground to show forward walking travel."
    },
    "plank": {
      "label": "Plank",
      "panelCount": 2,
      "prompt": "Show the athlete holding a forearm plank in two clean phases or positions. Body forms a straight line from shoulders through hips to ankles, forearms on the ground, facing right. Use minimal blue arrows only if helpful for posture and alignment."
    }
  }
}